Bent Legged Deadlift

The Bent Legged Deadlift exercise is performed with a barbell and it works the lower back, thighs and buttocks

Primary Muscle(s):    HamstringsGluteus maximusErector Spinae

Secondary Muscle(s): Quadriceps


Starting Position

  • With a barbell resting on the floor place your feet under the bar with shins lightly touching
  • Bend at the hips and flex the knees to grab the bar with an overhand grip slightly wider than shoulder width
  • Have your head up, shoulders back, chest out and abdominals braced
  • Feet roughly hip width apart
  • Inhale deeply and slightly arch your back

Exercise Movement

  • Lift the bar from the floor by raising the hips and shoulders
  • As the bar passes the knees drive the hips forward to stand up straight, keep the arms extended and shoulders back
  • Breathe out as an erect stance is achieved
  • To return to the starting position, tip from the hip to drive the hips backwards
  • As the bar passes downwards past the knees flex the knees and lower the hips to the start position
  • Repeat as necessary keeping the movement smooth and continuous
  • Keep your head up, shoulders back, chest out and abdominals braced throughout the movement


*Variation: This exercise can be performed with an over-under grip (one palm faces forward and the other faces back) to prevent the bar from rolling and to work with much heavier weight*

→ AlternativeStiff Leg Deadlift